Experienced bodybuilders and trainers know that the key to developing the chest is often found in working the upper region of the pectorals. Yet most trainers do not spend enough time working their upper pecs, mainly because they can use more weight in the flat or decline bench press.
The solution is to hit the incline bench hard with the following three exercises. The incline bench should be set at an angle of around 30 degrees. If the angle is too steep, you’ll end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) too much.
Incline Bench Press
1. Lie on an incline bench, your head cocked toward the ceiling.
2. Find a sturdy grip on the bar, preferably about shoulder width apart.
3. Remove the bar from the rack and slowly let it descend toward your chest.
4. If your arms are very long and/or if you have a small chest, the bar may not come all the way to the chest. When you bring the elbows too low down, you increase the risk of injury to the shoulder. When you feel a comfortable “stretching” sensation in the chest at the bottom of the movement,that is your cue to start pushing the bar up again.
5. Keep the motion steady and stop just shy of your elbows being locked out.
6. Squeeze your chest during the contraction, then slowly repeat the rep.
Incline Dumbbell Press
1. Lie on an incline bench, taking a dumbbell in each hand.
2. The weights should be parallel with each other, palms facing outward.
3. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.
4. Squeeze the pectoral muscles during the contraction for a moment.
5. Slowly lower the weights to the starting position.
Incline Dumbbell Flyes
1. Lie on an incline bench, taking a dumbbell in each hand.
2. Start with the dumbbells directly above you, with a slight bend in the arms.
3. Slowly lower the dumbbells in an arc towards the floor until you feel a mild stretch in the chest. Keep the slight bend in the elbows (imagine hugging a large tree). Be careful not to let your elbows drop below the level of your body. Deep flyes can increase the risk of shoulder injury.
4. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other.
5. Stop at a point where the dumbbells are about six inches apart from one another.
6. Squeeze your pectoral muscles together during the contraction.
